Dr. Merrill is dedicated and determined to provide you with the best rehab and preventative/maintenance care to optimize your health and quality of life.

I'm not that short. He's just really tall. Haha
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I love it when I get to treat other health care professionals, whether it being other Chiropractors, physios, rmts, mds and the list goes on. Even better when individuals like @itsjustallsmokeandmirrors comes from abroad into the clinic looking for help with open ears. With his medical background he was intrigued with chiropractic treatments and wanted to learn more. I pride myself on educating all my patients about their bodies, conditions and concerns. Makes it a lot easier for patients to recover when they know more about why their bodies hurt, what they are doing correctly and incorrectly, what are they feeling and why are they feeling it, Etc. Talking to him we agreed that every care professional field is not the be-all-and-end-all field, there's a time and place for every health care professional to work together collectively for the benefit and in best interest of the patient. Setting all egos aside it is always a pleasure to learn from other professionals and vice-versa them for me.
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With all that said, good luck in the upcoming years while you finish up. Look out for his bright mind in the near future. You'd want him on your health care team. See you in a couple months!
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#acupuncture #aesthetics #betterbodies #bodybuilding #competeharder #chiropractic #crossfit #doyoueven #foresthill #fit #fitness #fitfam #fitnessmodel #gym #hustle #iifym #lift #lvft #medicine #mma #massage #naturopathy #pain #pumpchasers #physio #performance #rosedale #success #toronto #yoga

Present for you all with tight backs especially after a hard workout. Great for post heavy squat and/or deadlift days. Enjoy. Give it a try! TAG 3 PEOPLE THAT NEED THIS! (Instructions down below)
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FOAM/BALL ROLL ➡️ either using a foam roller or ball, apply some pressure to roll your back out in different directions. Up and down, side to side or just have constant pressure. I usually like to do this for about 10 minutes or until I feel my muscle loosen up a bit. This is TEMPORARY. The muscle will loose up for the time being but it's more important to create more motion with the next two exercises for a longer lasting benefit. Make sure to keep a neutral spine or slightly flexed spine. Don't roll right on your spine
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COBRA POSE/COBRA PUSHUPS OR STANDING EXTENSIONS ➡️ you can either prop yourself up on your elbows or hands depending on your body's tolerance. THIS SHOULD NOT BE PAINFUL. To help create more motion or mobility I like doing some cobra pushups or sloppy push ups. 3 sets of 10 to 15reps. If anything it'll give you nice looking arms too 😉💪
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CAT CAMEL/PELVIC TILT➡️this is my go to! Being on a quadruped position we want to create an arch upwards and downwards in slow and controlled movements. Making sure we exhale when arching up and inhale when arching down. When at work, we don't have to get down and dirty. Doing this on your seat is good too! Repeating this 20 to 30 times will make you feel oh so good!
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TAG PEOPLE WHO NEEDS THIS!
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#acupuncture #betterbodies #bodybuilding #competeharder #chiropractic #crossfit #deadlift #doyoueven #foresthill #fitness #fitnessmodel #gym #grind #hustle #iifym #lift #lvft #mma #massage #naturopathy #pain #pumpchasers #physio #performance #rosedale #squat #success #toronto #yoga

#Repost @houseofhighlights (@get_repost)
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KAWHI FOR THE WIN IN GAME 7. 🔥🔥🔥🔥🔥

STRETCH THOSE CALVES!
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You might have noticed that even if you stretch your calves a ton it never releases much. Do you stretch BOTH calf muscles?
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GASTROCNEMIUS is connected from the bottom of our femur or our thigh bone to our calcaneous/heel
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SOLEUS is connected from our tibia and fibula or lower leg to our calcaneus/heel
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Doing these variations will help you stretch out both muscles of the calves. Hold each stretch for at least 30 seconds and repeat each side 3 times
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Tag 3 friends that have tight calves!
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#acupuncture #aesthetics #betterbodies #bodybuilding #competeharder #chiropractic #crossfit #doyoueven #calves #foresthill #fit #fitness #fitfam #fitnessmodel #gym #hustle #iifym #lift #lvft #mma #massage #naturopathy #pain #pumpchasers #physio #rosedale #success #tightcalves #toronto #yoga @ The Centre for Fitness, Health, and Performance - CFFHP

New post on @cffhp page! Come check it out!
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#health #rosedale #foresthill #summerhill #stclair
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#Repost @cffhp (@get_repost)
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Do you have difficulty sleeping? Sleep is as important to our overall health as eating, drinking, breathing, and physical activity. Sleeping allows our bodies to repair itself, helps our brain with memory and processing, and improves our immune system. There are 2 major categories of sleep, quiet sleep or NREM (non-rapid-eye-movement) and REM (rapid-eye-movement) sleep. During quiet sleep, a person can go through four stages of deep sleep. This is where body temperatures drop, muscles relax and heart rate and breathing rate slows. This stage helps boost our immune system. During REM sleep, we dream, and this is when body temperatures, blood pressure, heart rate and breathing rates increase. This stage helps with learning, memory, and our emotions.
Sleep and mental health are closely connected as sleeping too little or too much can change ones psychological state and mental health. Typically adults require around 8 hours of sleep per night. Before you turn off that light to say goodnight try these helpful tips from Dr. Merrill Ong @dr.merrill.ong.dc
1)Keep your bedroom dark and free of distractions
2) Turn your TV off 30 minutes before your bedtime and bring out a good book to settle your mind
3) Same goes with your phone, smart device or laptop, put them away 30 minutes before bed and try some relaxation methods such as meditation, deep breathing, or imagery exercises
A good night’s sleep will help with mental and emotion resiliency
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#bellletstalk #resilent #sleep #findyourquiet #mentalhealth #sleepwell #heal #repair #chiropractor #physio #acupuncture #massage #naturopathy #canada #toronto #clinic #healthandwellness

Our physiotherapist @cbucc_ showing us how to properly hip hinge with 3 points of contact. Check out the post by @cffhp as this may help you with your back pain
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#stclair #rosedale #foresthill #summerhill #rebah #pain

#Repost @cffhp (@get_repost)
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Back pain? Your pain could be caused by improper bending form 💥

When we bend forward we should use the hip hinge technique to allow the movement and forces to go through our large hip joints which are supported by strong muscles. When we bend improperly by simply rounding our spine, the discs and nerves of the spine take a beating🥊. Repetitively over time this strains the back leading to pain.
Practice this exercise to teach your body how to move safely.
1. Using a broom stick 🧹 place one end on the base of your skull and the other at the base of your spine
2. Practice bending forward by sticking your bum back and allowing the knees to bend. The stick should always stay in contact with your straight back
3. If your lower hand comes off your spine, you may be bending improperly.
Back pain can come from many different sources so we always recommended a thorough assessment by a professional. In the mean time, try this move to move safer!

Check out our new @cffhp post about benefits on postural taping. This may be for you! Pre and post taping pictures @cffhp
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#Repost @cffhp (@get_repost)
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Keeping good posture all day can be physically and mentally exhausting, especially in the early days of treatment and rehab routines 😓

Simple athletic taping strategies can help take the load off your mind and cue you to stand tall while also stimulating specific muscle activation. Engaging the lower traps and rhomboids, while decreasing upper trap and levator scapula activation💪🏼 Swipe to see the difference good posture can make in the look of your back and position of your back, neck, and head.
If a rounded posture and pain is something you know too well, perhaps taping could help! 🤔

HOW WAS YOUR LONG WEEKEND? For those who had too much to eat and drink over the weekend or those who want to detox, here are 6 easy steps!
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#guthealth #naturopathy #chiropractic #foresthill #rosedale.

#Repost @finallyjames (@get_repost)
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I'm back with another James review brehs, grab a seat before tickets sell out

So if you've been following my story You know that I'm at GOML 2018 this year. While that's another story for another post, this year the team had @dr.merrill.ong.dc and his team coming through giving massages. Now recently i'd been having some neck pains and it was really getting in the way of my ability to focus on editing... so i asked if he could show me some stuff as my methods weren't working.

Dawg... lemme' tell how this wasn't no normal massage 😥. This ain't that little back rub that makes you feel a little better for a couple hours before it's tight and sore again, and the only reason you keep going back is cause insurance covering 80%. This ain't that circular motion you do with your thumbs on her shoulders while Al Green plays in the background so you can set the mood. Nah this was the real deal. My neck was locked up like a Swiss gold bank account but he cracked that code like he was the RMT Artemis Fowl. I see why you had to put dr. In your Instagram name, you had to let these people know you aren't playing games out here 😥😥. I got up and I felt like I just had a 40 minute nap. I got up and felt like I just got paid direct deposit. Put on my jacket feeling like I just lost 10 pounds of stress. Low-key I feel like my peripheral vision expanded by 10° each side. 😥😥😥 Definitely going to have to hit these guys up again. Peep game, they're at yonge and st. Clair. Fair warning though. This is a real massage session. If you start whimpering when your significant other actually puts their back into messaging You, you might have to take a raincheck. If you have to peel the apple before eating it, take soy milk baths or spent a significant amount of time yesterday watching the royal wedding, you might be too soft for this.
But. If you don't fall under the above categories you should definitely check @dr.merrill.ong.dc out. Absolute James cosign and you know I don't give those out for free. After this i understand what it must have been like to be there when Vesuvius erupted. Careless until it's too late. I might have to drop the mone

Hey all! What do you do to strengthen your #core ? #plank ?
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Let's try this simple movement and it's progression. The DEADBUG! Many people seem to love and swear by the plank but when performing the exercise for time their core will fatigue and their backs will start to sway and end up hurting their backs. We want to avoid this!
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Try this exercise and tag someone you want to try it with!
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#aesthetics #betterbodies #bodybuilding #competeharder #chiropractic #crossfit #doyoueven #foresthill #fitness #fitfam #fitnessmodel #gym #grind #hustle #iifym #lift #lvft #mma #massage #naturopathy #pain #pumpchasers #physio #performance #rosedale #success #toronto #yoga